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Apple pie vs. Pomelo — In-Depth Nutrition Comparison

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How are apple pie and pomelo different?

  • Apple pie is richer in iron, vitamin B2, vitamin B1, manganese, and vitamin B3, while pomelo is higher in vitamin C.
  • Pomelo covers your daily need for vitamin C, 64% more than apple pie.
  • Apple pie contains 266 times more sodium than pomelo. Apple pie contains 266mg of sodium, while pomelo contains 1mg.
  • Pomelo has a higher glycemic index (78) than apple pie (41).

Pie, apple, commercially prepared, unenriched flour and Pummelo, raw types were used in this article.

Infographic

Apple pie vs Pomelo infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Pomelo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +175%
Contains more IronIron +1000%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +41.2%
Contains more ManganeseManganese +970.6%
Contains more PotassiumPotassium +232.3%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.048mg
~equal in Selenium ~µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Pomelo
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B2Vitamin B2 +485.2%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1806.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.036mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +150%
Contains more FatsFats +27400%
Contains more CarbsCarbs +253.4%
Contains more OtherOther +87.5%
Contains more WaterWater +70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple pie Pomelo
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Apple pie Pomelo DV% diff.
Vitamin C 3.2mg 61mg 64%
Fats 11g 0.04g 17%
Saturated fat 3.797g 17%
Polyunsaturated fat 2.198g 15%
Iron 1.21mg 0.11mg 14%
Sodium 266mg 1mg 12%
Monounsaturated fat 4.388g 11%
Calories 237kcal 38kcal 10%
Vitamin B2 0.158mg 0.027mg 10%
Carbs 34g 9.62g 8%
Vitamin B1 0.134mg 0.034mg 8%
Manganese 0.182mg 0.017mg 7%
Vitamin B3 1.123mg 0.22mg 6%
Potassium 65mg 216mg 4%
Vitamin A 29µg 0µg 3%
Protein 1.9g 0.76g 2%
Vitamin B5 0.119mg 2%
Fiber 1.6g 1g 2%
Zinc 0.16mg 0.08mg 1%
Phosphorus 24mg 17mg 1%
Calcium 11mg 4mg 1%
Folate 4µg 1%
Net carbs 32.4g 8.62g N/A
Magnesium 7mg 6mg 0%
Copper 0.046mg 0.048mg 0%
Vitamin B6 0.038mg 0.036mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Apple pie
18%
Pomelo
Minerals Daily Need Coverage Score
15%
Apple pie
6%
Pomelo

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.797g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 37)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.3)
Which food is richer in minerals?
Apple pie
Apple pie is relatively richer in minerals
Which food is richer in vitamins?
Apple pie
Apple pie is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.